Warm-up 2 rounds for quality: 20m Monster Walk (10m Forward, 10m Back) 10 Air Squats 10m Duck Walk 15 Banded Standing Chest Flies 10 S/L Glute Bridges – each side Front Squat (3 – 3 – 2 – 2 – 2 – 1 – 1 – 1) – work up to a heavy 1! –…
Warm-up 2 sets through for form: 1:00 Bike/Row/Ski :30 Handstand Hold or Pike 10 Half Kneeling DB Press/s 10 Narrow Squats + 10 Normal Squats Push Press (10 . 10 . 10 . 10 . 10) – Hold same weight across all sets and try to work between 50 and 60% of your 1RM Metcon…
Warm-up Complete through once for quality: 50m Shuttle Run 30 Straight Arm Banded Lat Pulldowns 0:30 Dead Hang from Pullup Bar 15 Pushups 20m Death March 20 Bird Dogs Daily Wod Metcon (Time) 5 rounds for time: 300m Run 15 Bar Dips 3 Rope Climbs (15ft) 22 minute time cap Mobility 2:00 Assisted Straddle (partner…
Warm-up 2 rounds through for quality: 5 Empty Bar Power Cleans 5 Hang Squat Cleans 10 Single Leg Deadlifts 20 Supine Glute Bridge Hip Lifts 10 Side Lying Leg Abduction/s Weightlifting Squat Clean (3 . 3 . 3 . 3 . 3) – Goal of today is to build up to 80% of your 1RM….
Warm-up As many rounds through for quality in 7 mins: 20 Calf Raises 100m Run 20 Shoulder Taps 10 Cossack Squats Daily Wod Metcon (AMRAP – Reps) In a 6 minute window: Complete 3 rounds 30 Double Unders 15 Hang Power Snatch (25/15kg) 5 Burpees Max body weight lunge in remaining time REST 2:00 Repeat…
Warm-up Brief – 4 minutes – As a group in [12minutes] 1:30 Plate groin stretch then.. Perform as many rounds for form in remaining time: 10 Good Mornings (with a KB) 3 x 10sec Toes 2 Bar Iso Hold 5 Roll overs / 1 skin the cat 10m walking calf raise 10 Alt V Ups…
Warm-up Brief – 4 minutes Coaches Choice fun dynamic general warm up – 8min Wod specific WOD warm up and prep – 10min Metcon (Time) In partners For Time 30/21 Calorie Assault Bike (each at the same time) 50 Toes 2 Bar 400m Run (together at the same time 50 HSPU 40m OH Walking Lunges…
Warm-up [11min Allocated] As a group 1:00 Dead hang from the bar – then in remaining time as may times through for form. – 10 KB Windmills (5ES) 7 Half kneeling KB Press (left) 7 Half kneeling KB Press (Right) 10 Rolling Squats/pistols 7 prone floor angels Strength Push Press (6, 6, 6, 6, 6)…
Warm-up Brief – 5minutes Coaches choice dynamic warm up – 10minutes Metcon (Time) 3 Rounds for Time Run 1km 30 Pull Ups 100 Air Squats Time Cap – 33minutes Optional RX+ Wear 20# weight vest
Warm-up Metcon (Time) In Partners Round for Round 12 Rounds for Time 6 Deadlifts 125kg/95kg 9 Deficit Push Ups 15 Box Jumps 24″/20″ 18 Sit Ups
